Strict Sit-Ups

How to do it

Butterfly the feet. Touch the floor behind your head, then sit up to touch your toes.

The coaching cue

"Roll up one vertebra at a time."

What changes inside an AMRAP

Do not throw your arms forward to generate momentum; force the core to pull the weight.

Common mistakes

• Anchoring the feet under something to pull yourself up.
• Skipping the touch behind the head and starting each rep from half-way.

Workouts that use strict sit-ups

• Base Camp

  15 minute AMRAP — 15 Fast Air Squats, 10 Standard Push-ups, 15 Strict Sit-ups

• The Scapular Axis

  15 minute AMRAP — 20 Fast Air Squats, 12 Back Widow, 15 Strict Sit-Ups

• The Vice Grip

  5 minute AMRAP — 20 Mountain Climbers, 10 Strict Sit-Ups

• Tension Grid

  10 minute AMRAP — 10 T-Push-ups, 12 Strict Sit-ups, 20 High Knees

• Tension Span

  15 minute AMRAP — 15 Strict Sit-ups, 15 Superman Raises, 20 Combat Sprawls

• Dorsal Span

  15 minute AMRAP — 15 Strict Sit-Ups, 12 Back Widow, 15 Combat Sprawls

• The Ground War

  20 minute AMRAP — 10 Surrenders, 10 Down-Ups, 15 Strict Sit-Ups, 20 Double-Tap Jumps

• Overwatch

  20 minute AMRAP — 20 Mountain Climbers, 10 T-Push-ups, 15 Jump Squats, 10 Strict Sit-ups

• Scapular Shift

  20 minute AMRAP — 20 Skater Jumps, 12 Back Widow, 10 Wide Push-ups, 15 Strict Sit-Ups

• The Phalanx

  20 minute AMRAP — 20s Bottom Squat Hold, 10 Hand-Release Push-ups, 15 Strict Sit-ups, 20 Jumping Jacks

• First Contact

  10 minute AMRAP — 15 Air Squats, 15 Strict Sit-Ups, 10 Push-Ups

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.